Uploaded January 2026 | Updated September 2026, 1 week ago

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AM (start 9AM)
3 sets shoulder prep for snatch
Prone scap swimmers x 8-10
Mini band distracted front raises x 8-10
Elbow on knee DB ext rotation x 6-8/side
Foam roll pec opener x 30 sec with big exhales
+
2 sets snatch burgener warmup, 1 set training bar + 1 set 15kg bar
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A1 - Snatch grip overcoming isometric at high thigh up on forefoot x 10 sec, rest 20 sec
A2 - Banded snatch pulls with ankle extension focus x 3 reps, rest 90 sec x 3 sets
B1 - Snatch pull x 1/Floating snatch pull x 1, drop and rest 10 sec
B2 - Squat snatch x 3 singles, rest 2 min x 5 sets
*lets start working sets at 115-125 here, rest 3-5 sec bt reps, we'll build if moving well
C - Snatch grip yielding isometric hold below knee x 15 sec, new set every 2 min x 5
*155-175lbs
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EMOM x 16 (try to start this by 11:00)
1 - 14 cal AAR
2 - 12-14 box jump step downs @ 20in
3 - 30 sec sandbag bear hug hold @ 150lbs
4 - 40 drag/heavy rope single unders

1130AM - Appt with Kyle Habdo to check out shoulder

PM (start 2:30-3:00PM)
For time
30 cal row
100ft feedsack walking lunge
20 burpees over the feedsack
7 rope climbs
rest to 10 min mark
For time
7 rope climbs
20 burpees over feedsack
100ft feedsack walking lunge
30 cal row

*rest as needed*

For time
30 cal ski
100ft HSW
30 chest to bar pullups
30 GHD situps
rest to 10 min mark
For time
30 GHD situps
30 chest to bar pullups
100ft HSW
30 cal ski

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Calf/shin accessory x 3 sets
Ankle rocker x 6 reps/side with 5 sec hold
Loaded ant tib raises x 15
Loaded bent knee calf raises x 15 (sandbag on knees)
Unloaded tib raises from wall sit x 15

Thanks to Joseph Somakian and Amanda Hari for the additional footage!

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